Effect of creatine supplementation on body composition and performance: a meta-analysis
Branch (2003) · International Journal of Sport Nutrition and Exercise Metabolism
Topics: Muscle & Body Composition, Strength & Power
- Study type: Meta-analysis
- Population: Exercising adults
- Sample: 100+ effect sizes pooled
- Dose: Loading and maintenance protocols
- Duration: Varied
- Published: 2003
What the study found
An early, influential meta-analysis quantifying creatine's ergogenic effect. It found a clear positive effect on body composition and on performance, with the largest benefits for short-duration, high-intensity, repetitive tasks.
Key findings
- Positive overall effect size for creatine on performance versus placebo.
- Greatest benefit for exercise lasting under 30 seconds (high-intensity, repeated efforts).
- Measurable increases in lean body mass with supplementation.
The practical takeaway
Creatine's biggest performance payoff is in short, explosive, repeated efforts — sprints, lifts, and interval work.